The Body-Weight Exercise Challenge Desktop Flip Case
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The Body-Weight Exercise Challenge Desktop Flip Case
Crafty Workout Challenges are released every month. All my workouts are designed to utilise the Desktop Flip-Case. This wonderful piece of kit is very versatile, calendars, worksheets, diary pages, planners and more...All free with any purchase containing a Desktop Flip-Case.
The Body-Weight Workout Challenge
Take Craftys Body-Weight Workout Challenge
Welcome To Craftys first Workout Challenge. I plan to make more (one a month actually) so if you're up to the challenge, please feel free to seek me out on Facebook.
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One of the best exercises is also one of the most natural (just watch how a baby sits).
This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to keep your torso upright and perform this exercise correctly.
This is one of the best upper body exercises because it works everything -- your chest, your back, your arms and even your abs!
Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side (so don’t flare your elbows out wide).
Try to get your chest and hips as close to the floor as possible without touching.
3 LYING HIP RAISES
The lying hip raise (also called a bridge) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg up the sky.
Start with your feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor. Then, to complete the exercise, push off your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.
The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.
6 CRAB WALK
This exercise targets your triceps, core and glutes, as well as challenging your coordination. If you find that you have wrist discomfort, try turning your hands slightly to the side or take breaks to roll out your wrists. Make sure you keep your hips lifted off the floor for the duration of the exercise.
7 SINGLE-LEG SQUATS
This is one of the best exercises for you quads, hamstrings, glutes and core, and it's one of the most challenging balancing exercises. Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Do all reps, and then switch legs and repeat.
8 SPINAL BALANCE
Come into a table-top position on your hands and knees, making sure that your head and neck are a natural extension of the spine. Extend your right arm out directly in front of your shoulder. With your palm facing in, slowly extend your left leg back behind you with your heel lifted and leg in alignment with your hips. Return to the starting straight position and repeat on the other side.
9 BICYCLE CRUNCHES
Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.
10 DOUBLE LEG LIFTS
This lower abdominal exercise can help you build a stronger back and make you less prone to injury. Keep your low back pressing into the ground the entire time and lower your legs as close to the floor as possible without allowing them to touch. To make this exercise easier, bend your knees. Or for more of challenge, keep your legs straight.
11 SIDE LUNGES
Most people only exercise in two planes: up and down or forward and back. That’s what makes side lunges so effective -- they train you laterally.
This lunge variation is a great addition to any conditioning plan because it will challenge your muscle fibers, tendons and ligaments in a different movement pattern. To make this exercise more challenging, add a side leg lift to the equation and feel your core kick in, too.
The great thing about burpees is that they combine cardio and strength into one exercise. A burpee is a complex, total-body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a tuck jump into the mix before the squat.
13 SQUAT JUMPS
It's a simple but challenging way to tone and strengthen your entire lower body: quads, hamstrings and glutes. Bonus: It also works the core and will help you jump higher and improve your power.
Performing a sit-up correctly is one of the most challenging body-weight exercises, as it requires extra abdominal strength to get all the way up without the help of your arms and legs. If you can’t do a standard sit-up, try a crunch variation.
15 JUMPING JACKS
Sometimes jumping gets a bad rap, but when it comes to increasing bone density it is a great thing. A jumping jack is one of the best plyometric exercises out there and it is a fantastic cardiovascular drill. If you are looking for a way to improve your quickness, this is the exercise.
16 MOUNTAIN CLIMBERS
One of the best core exercises you’ll find. This exercise combines the difficulty of a plank, deep core stabilization and alternating knee drives towards your chest. The knee drives also increases your heart rate, which is the perfect way to flatten your abs and burn calories. It’s crucial that you maintain proper alignment throughout the exercise and keep your shoulders and wrists perfectly stacked.
17 TUCK JUMPS
The tuck jump is an extremely powerful and fun exercise that will help you strengthen your entire body including your heart. It is also a wonderful way to improve your agility, power and increase your ability to jump higher.
18 BUTT KICKS
Start standing with your feet hip-width apart then start jogging in place. The difference here is that you'll be bringing your heels behind you to tap your butt (or get as close to it as you can). This drill stretches your quadriceps as well as giving you a quick cardio boost.
19 FROG JUMPS
This exercise adds an element of power in the lower body that will get your heart rate up for a cardiovascular benefit and define the muscles in your lower body. Start in an athletic squat position and swing your arms back behind your hips. Push off of your heels and jump forward, land, and immediately sink back down into a squat position and jump again.
20 PLIE SQUATS
For this lower-body blaster, start with your feet wider than shoulder-width apart with your toes pointed outward. Lower down into a squat until your thighs are parallel to the floor. Push back up to a standing position.
The Body-Weight Exercise Challenge
A 10 Minute workout that uses kettlebell exercises to sculpt those arms & abs and tone your legs. Kettlebell is a great tool to add diversity to your workout.
Kettlebell Swing Technique
Step 1: Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands.
Your palms should be facing your body, and your torso should be nearly parallel to the ground.
Step 2: Pull your shoulders down, keep your hips above your knees and tighten your core.
Step 3: Lift the kettlebell off the ground and allow it to swing back between your legs. Your knees should bend slightly. Keep your back flat and neck straight.
Step 4: Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don’t pull it up. The kettlebell should travel no higher than your shoulders.
Step 5: Allow the kettlebell to swing down and back through your legs. Control the descent by keeping your core tight.
Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground.
Key instruction is to bend in the down position and snap your hips forward explosively!
The explosive movement with your hips snapping forward as you swing up helps to build core strength and conditioning.
Drive those hips back. Only bend your knees as much as you need to in order to keep your back arched. Squeeze your glutes and abs at the top position, hard.
Choose a kettlebell that allows you to swing with perfect technique while still challenging you.
Common Kettlebell Swing Mistakes
Here are just a few common mistakes we see happen with the kettlebell swing.
Do Not Squat, The Swing Is A Hinge
The kettlebell swing is a hip dominant exercise.
As you perform the exercise, consciously think about bending your hips, not your knees.
You are probably bending at the knees and squatting rather than hinging at the hips and activating your posterior chain. Keep a tight core, straight back, and get your hips behind your centreline.
This Is Not A Shoulder Exercise
The kettlebell swing is a lower-body exercise, not a shoulder exercise.
The momentum generated by your hips is enough to swing the kettlebell. Your arms help to control the kettlebell, but you shouldn’t pull it up.
If you want to work your shoulders, do a shoulder exercise.
Do Not Ignore Your Core
A loose core puts stress on your spine. Keep your core tight throughout the exercise as if bracing for a punch.
41 TRX EXERCISES AND THE MUSCLES THEY TARGET
1)TRX CHEST PRESS
2)TRX JUMP PISTOL SQUAT
3)TRX ALTERNATING LEG CURLS
5)TRX SINGLE LEG LUNGE
6)TRX REVERSE GRIP ROW
7)TRX STIFF LEG HIP LIFT
8)TRX JUMP SQUAT
9)TRX PUSH UP
11)TRX CHEST FLY
13)TRX OVERHEAD TRICEPS EXTENSION
14)TRX PLYO PUSH UP
16)TRX DELT FRONT RAISE
17)TRX PISTOL SQUAT
18)TRX CROSS CHEST CURL
19)TRX LEG CURL
20)TRX KNEE TUCK
21)TRX REAR DELT FLY
22)TRX HERCULES CURL
23)TRX ALTERNATING KNEE TUCK
24)TRX CHEST TAP CURL
25)TRX SINGLE LEG JUMP LUNGE
26)TRX SINGLE ARM ROW
27)TRX PUSH UP KNEE TUCK COMBO
28)TRX SWITCH LUNGES
29)TRX TRICEPS PRESSDOWN
30)TRX LEG EXTENSION
31)TRX DROP LUNGE
32)TRX INVERTED PRESS
33)TRX PUSH UP ALTERNATING KNEE TUCK COMBO
34)TRX CALF PRESS
35)TRX SWITCH DROP LUNGE
36)TRX BICEPS CURL
37)TRX SINGLE LEG LEG CURL
38)TRX SINGLE LEG CALF PRESS
39)TRX SHOULDER PRESS
40)TRX TRICEPS PUSH UP
41)TRX SINGLE ARM TRICEPS EXTENSION
Learn how to adjust the TRX Suspension Training System for optimal use.
Learn how to do a proper push-up on the TRX Suspension Training System. TRX push-ups are a great strength training and joint stability move that will develop overall strength, stability, and body awareness!
Learn how to do a proper IYT exercise on the TRX Suspension Training System. The TRX IYT is a great strength and stability move that will develop overall strength, control, and coordination in the often neglected back and postural muscles!
Learn how to do a proper hamstring curl exercise on the TRX Suspension Training System. This move is a great way to develop core stability, and hamstring strength.
Whether you're looking to strengthen your core to work on your six pack or simply to be able to improve your TRX Plank, this is the right workout for you! 12 minutes of mostly non-plank based abdominal strengthening exercises that anyone can do regardless of their fitness level.
Best Band Exercises for the Ultimate Full Body Workout below:
Band Chest Press (elbows up, hands forward, good posture)
Band Rows (squeeze the shoulders back)
Band Pull Apart (arms straight out, locked out, hands facing down)
Band Bicep Curls
Band Tricep Extension (elbows and shoulders fixed position)
Band Deadlift (core tight, back level)
Can you really build muscle size and strength with resistance bands the same as you can with free weights?
This is a simple but intense circuit incorporating my five most favorite TRX moves. These are the ones that I think give you the most bang for your buck and together they give you a complete and balanced workout. This vid also includes a dynamic TRX warmup which you'll wanna keep in your back pocket for future workouts! Let's get sweaty! :)
Is there anything better than getting sweaty? I think not. Enjoy this intense TRX Workout. Ten great moves, 40/20 for a total of ten minutes so PLEASE try to repeat! For double the sweat. The Moves: Froggers Kick Out Squats Runners Lunge Hops R/L Crunch/Push Up Combo Skaters Squat/Torso Pull R/L Quick/Slow Lunge Jumps
30 Minute Full Body TRX Workout
This is a work in progress: Come back soon for our workout sheets
19 Lower-Body Stretches for When Your Legs and Butt Are Sore As Hell
You’ve mustered up the energy to hit the gym, try a new workout class, or head out on a long run this week—in other words, you’re crushing this whole #fitlife thing. But did you take the time to stretch before and after your workout?
If the answer is no, we get it: Carving out an extra five minutes for a stretch session may fall pretty low on your list of priorities. But just a few minutes of stretching could mean a much quicker recovery and way less soreness the next day. Stretching can increase flexibility, improve circulation, prevent injury, boost your coordination, and even pump up your energy and zen levels, says Laurie Campbell, stretch and recovery specialist at Barry’s Bootcamp. “The key to improving performance with stretching and increased mobility is to do it regularly,” she says. If you’re stumped about where to begin, Campbell curated these 19 lower-body stretches to help you get started.
How to use this list: Remember to stretch to the point of mild discomfort, not pain, and to never bounce. The list is broken up into two sections: warm-up and cool-down moves. Before a workout, choose 5 moves from the warm-up portion and perform each for 10 to 30 seconds. Repeat 2 to 3 times as necessary. After a workout, choose 5 moves from the cool-down section and perform each for 15 to 60 seconds. Repeat 4 times. Or scroll to the bottom of this page to check out the stretch series that Kara Faulk, certified trainer at Barry's Bootcamp, has put together for us.
1. Lunge With Twist
Start standing, feet hip width. Take a huge step forward with left foot and lower until left knee is bent to 90 degrees, right leg is straight. Place both hands on mat on either side of left foot for support. This is a runner’s lunge position. From here, twist to the left from the waist as you draw left hand and gaze up toward ceiling. You'll feel this in your right hip flexor, lower back, and glute. Return hand to starting position and repeat on other leg.
2. Triangle Stretch
Stand with feet wide apart. Keep left toes straight and rotate right thigh open until right toes point directly to the side. Keeping both legs straight, ground through your feet and lift through your thighs. Spread arms wide at shoulder height, roll your front thigh open, and hinge at the front hip. Lengthen your spine toward front foot and release right palm to the right shin, ankle, or mat. Repeat on other side.
3. Wall Calf Stretch
Start standing and facing a wall. Shift weight to left leg and place right toes up on wall with heel on floor. Rest hands on wall for support then slowly lean in toward wall to feel the stretch in your calf deepen. Gently push into left leg for more depth. Hold then repeat on other leg.
4. Child's Pose
Start kneeling on all fours. Send hips back to sit on heels, toes touching, forehead to mat, belly resting between legs. From here, reach arms straight out in front of you to feel stretch in lower back. Optional: Slowly walk hands to right side to feel stretch along left side body, then walk hands to left side to feel stretch along right side body.
5. Walking Toe Touch
To warm up those hammies, from standing, bring right leg straight out in front of you and reach left fingertips out to touch your toes. Keep a tall posture (don't lean forward). If you can't reach toes, just get as close as possible. Alternate with each leg as you walk forward. (Basically just pretend you’re a toy solider, and you’ll be good to go.)
6. Walking Knee Hug
Start standing. Draw right knee up to chest and grab shin with hands to pull knee close to your body. Return to starting position and repeat with left knee as you walk forward. Continue to alternate. You should feel this most in the front of your hips.
You might not like 'em, but squats are one of the best moves to activate your glutes. Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. You can raise arms overhead for balance if you want. Rise and repeat. For more details on how to squat, click here.
8. Bridge Pose
Lie faceup and place feet flat on the ground, hip-width distance apart, knees bent. Press into heels and use butt to lift hips up, forming a straight line from shoulders to knees. Shimmy shoulders underneath you for support. Slowly lower hips back down and repeat.
9. 3-Legged Down Dog With Hip Stretch
Show your legs some love with this variation on a classic yoga pose. Start off in downward-facing dog (hands and feet on the floor, hips straight up to create a V-shape with your body). Ground through feet and lift through thighs. Reach hips away from hands to lengthen the sides of your torso. Then lift left leg up toward ceiling. To add a hip stretch, open hips to left side and bend your knee to bring foot towards your glute. Return to starting position then repeat on the other side.
10. Forearm Lunge
Begin in a runner’s lunge position: From standing, take a big step forward with right leg and bend knee at a 90-degree angle, knee stacked directly over ankle. Keep left leg straight and back tall. You'll feel this in your left hip flexor. If this is enough of a stretch for you, stop there. If you have more flexibility, bend at the waist and bring hands to the floor on the inside of right leg. If this is enough, stop there. If not, bend elbows to get forearms down to mat until you feel the stretch. Repeat on the other side as flexibility allows.
11. Quad Stretch From Lunge
Start by lowering into a lunge position: Take a step forward with right foot and lower body until right thigh is parallel to floor and knee is stacked over ankle. Rest left knee on mat. From here, draw left foot to glute and reach back with left arm to grab top of foot. Pull foot as close to butt as possible to feel a stretch in your quad. Repeat on other side.
12. Hamstring and Calf Stretch
Start standing and take a small step forward with left leg. With a slight bend in right knee, hinge at hips and fold over straight left leg, resting fingertips on mat for support. You should feel a stretch along the back of your left leg. Then, flex ankle and use hands to pull left toes toward you to deepend the stretch in your calf. Hold then repeat on other leg.
13. Pigeon Stretch
While the name may not sound that appealing, pigeon is likely to be your new favorite stretch. Start in a downward-facing dog position. Bring right leg forward and lay right shin down on mat with right foot flexed and knee bent. Try to get your shin as parallel to top of mat as possible. Keep left leg straight out behind you with top of foot on floor (don't let left leg roll open out of alignment). This may be enough for you. For a deeper stretch, crawl fingertips forward as far as possible to fold torso over right leg. Hold then repeat on other leg.
14. Seated Twist
Start seated with legs stretched out in front of you. Bend right leg and cross it over left leg, placing right foot on floor near left knee. Twist from the hips and place left elbow on the outside of right knee. Push into the knee to deepen the twist (you'll feel it along the outer side of right thigh). Repeat on the other side.
15. Tuck Stretch
Lie faceup on mat and draw both knees to chest. Place hands on knees to pull them close to body and roll ankles clockwise then counterclockwise. You should feel a nice stretch in front of hips and mobility in your ankle joints.
16. Hip Drop Stretch
Lie faceup with both legs extended out straight. Draw left knee to chest then guide knee over to right side across right hip as you straighten left leg. You should feel a slight pull in the left side of your butt. Hold then repeat on opposite side.
17. Supine Quad Stretch
Start by lowering into a lunge position with left leg forward. Rest right knee on mat, then send hips back to sit butt next to right foot as left leg extends out straight. Sitting up straight may be enough for you. If not, slowly walk hands back away from you as you lower back down to mat. This is a really deep stretch for the quad and ankle, so only lower all the way down if flexibility allows. Hold then repeat on other leg.
18. Cross-Legged Hip Stretch
Start lying faceup on mat, knees bent to a table-top position. Cross left leg over right (as if you were to cross your legs sitting in a chair) and grab opposite feet with hands. Pull legs toward you to feel a stretch deep in your hips. Reverse to cross other leg and repeat.
19. Standing Quad Stretch
Start standing tall next to a chair or wall for support, feet hip-width apart. Shift weight to left leg with a slight bend in left knee. Reach back and grab right foot with right hand, then draw knee forward so both hips and knees are in line. Hold then repeat on other leg.
11 Unique Moves That Stretch and Massage Hard-to-Reach Muscles So Good
Whether or not you’re crushing HIIT workouts as often as you’re tossing back summer beers, stretching and self-myofascial release are critical for a well-operating body. Since most of our days are spent hunched over a computer and sad office lunches, stiff joints and tight muscles are part of the norm. That’s where mobility comes in.
“Mobility is something that will improve your overall fitness goals and daily activities,” says Daury Dross, lead instructor at the Fhitting Room in New York City. “I myself have three bulging discs in my back from a car accident and was told I could never do back-loaded squats. Incorporating exercises like these into my daily stretching routine changed that and made me feel great again.”
Bonus? Dynamic stretching amps up blood flow and can even help power muscles for better performance. We tapped Dross for some unique moves that’ll reach those hard-to-hit (but always sore) muscles. Check them out to limber up.
Targets: Shoulders and Lats
Start lying facedown, arms at sides elevated above glutes with palms facing up. Swing arms toward the top of head, rotating palms so that at the top of the movement, they’re facing down toward the floor. Return to starting position for one rep. Repeat for 4 sets of 12 reps.
2. Calf Massage
Targets: Calves (of course!)
Forget the typical lean-against-a-wall calf stretch. The next time your calves are screaming, try this instead. Start in tabletop position, wrists under shoulders and knees under hips. Place left knee on top of right calf. Starting in a clockwise direction, press knee gently into calf muscle and make small circles to massage. Switch direction. Repeat for 3 sets of 30 seconds on each leg.
3. Dynamic Side Lunge
Start in a wide stance with toes angled out. Send hips back and shift all your weight to the right side, lowering into a side lunge. Allow left toes to come off ground and point up. Push through right heel to shift weight to left side, then repeat on the opposite side for one rep. Complete 3 sets of 30 seconds of continuous movement.
4. Cross-Leg Stretch
Targets: Hip Flexors and Inner Thighs
It may look a little funny, but it works. Start lying faceup. Draw knees to chest then cross legs over one another while simultaneously grabbing your ankles with opposite hands. Pull both legs toward your chest and out until you feel the stretch in your hips and legs. Hold for 30 seconds, then repeat 3 sets.
5. Frog Stretch
If you've got tight hips, this one can be a killer—in a good way. Start on all fours on a cushioned surface like a yoga mat, rug, or grass, with wrists under shoulders and knees under hips. Spread knees wider than hip-width apart, turning toes out. Slowly send hips back between feet to feel a stretch deep in hips. If it's too intense, support more of your body weight with your hands and upper body, and ease back slowly until you gain more flexibility. Hold for 30 seconds, then repeat for 3 sets.
6. Hamstring Sit-Back
Targets: Hamstrings, Calves, and Hips
Start on all fours, wrists under shoulders and knees under hips. Extend left leg straight out to left side with toes pointing up. Send hips back to right heel, shifting all your weight to the right side. You should feel a stretch along the back of your left leg. Hold for 30 seconds, then repeat on the opposite side for one set. Complete 2 sets.
7. Hip Opener
Start in a high plank position, wrists under shoulders and core tight. Bring left foot outside left hand, then weave your hand around the back of the foot and place it on the left side (this helps you go deeper than a traditional hip-opening stretch). Lean into left hip by shifting weight toward the left side while keeping your right foot in place. Hold for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.
8. Origami Stretch
Targets: Chest, Shoulders, Lower Back, and Quads
Fold yourself into new shapes to feel a deep stretch. Start in a seated position with your legs extended straight out in front of you. Cross right leg over left knee, placing left foot on the floor. Grab hold of right knee, then lean back to lie down, pulling right knee with you (drop right shoulder for a deeper stretch). Then, bend at the knee to grab left ankle and bring it toward glutes for a quad stretch. Hold for 30 seconds, then repeat on opposite side for 1 set. Complete 2 sets.
9. Lower Back Knee Drop
Targets: Lower Back
Start in a seated position with knees bent and heels on floor in front of you. Place hands behind you, palms down, fingertips facing glutes, with a slight bend in elbows. Drop both knees to left side, stacking them at the bottom of the movement. Hold for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.
10. Piriformis Massage
The piriformis muscle is a small muscle located deep behind the glutes (making it hard to reach) that connects the lower spine to the femur, functioning at the hip. Start in a seated position with legs outstretched in front of you. Using right hand, pull your left knee up toward chest and cradle it in right arm like a baby. Your shin should be parallel to floor. Stretch left arm straight out to left side and rest fingertips on floor as you gently lean back and to the left onto the upper/outer portion of glutes. Roll around in a circular motion here until you feel the pressure on the piriformis. If you're tight, you'll know it when you feel it! Once you find it, roll around on it for 30 seconds, then repeat on the opposite side for 1 set. Complete 2 sets.
11. Wide-Step Hamstring Stretch
Like your usual hamstring stretch but with a twist. Start with feet slightly wider than hip-width distance apart. Cross right foot over left as far as possible (there should be a gap between feet). Hinge at hips to bend over and reach for right toes. Lower as far as possible, and if you have the flexibility to keep your legs straight, that will maximize the stretch. Hold for 30 seconds then repeat with left leg for 1 set. Complete 2 sets.
Take The Challenge
The glute bridge is a simple but effective exercise to increase mobility and build your glutes.
The glute bridge has a couple different names, but works the same way regardless of what it is called.
1. Setup: Lie on your back with your feet planted on the ground with your heels directly below your knees and arms along your sides.
2. LiftTo initiate the movement, lift your pelvis up toward the ceiling, tightening your core and glutes, until you create a straight line from your knees along your torso and to your shoulders.
3. LowerSlowly lower your pelvis back down to the floor and repeat for 15-20 reps.
The bridge can be a great exercise to warm up the hip and core region, but can also be intensified by adding weight on top of your core during the movement.